Healthy Weight Loss

Originally Posted by girl_dee

US plates are humongous ! i prefer to use really small, like a salad plate, and enjoy a second 'serving' ...

A salad plate? You don't just have a dinner and side plates? Jeepers! I don't think they taste any different on a dedicated plate.

[Gemme]

Originally Posted by Daktari

A salad plate? You don't just have a dinner and side plates? Jeepers! I don't think they taste any different on a dedicated plate.

But there's so much more!

Slide down to the bottom to see an actual photo/video.

[Kelt]

Hey all

I thought I would put up another "snippet"
This is mostly common knowledge but it never hurts to have a quick reminder
Negative energy balance is burning more that you take in for fat loss
with a focus on losing fat, not just 'weight'

HOW TO CREATE A NEGATIVE ENERGY BALANCE

1. Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
2. Create muscle damage with intense weight training
3. Maximize post workout energy expenditure by using high intensity exercise
4. Regular program change to force new stimuli and adaptations
5. Boost non-exercise physical activity
6. Increase thermic effect of feeding by increasing unprocessed food intake
7. Eat at regular intervals throughout the day
8. Eat lean protein at regular intervals throughout the day
9. Eat vegetables and/or fruit at regular intervals
10. Incorporate omega-3 fats
11. Incorporate multiple exercise modes
12. Stay involved with “life” outside of exercise and nutrition
13. Sleep 7-9 hours each night
14. Don’t engage in extreme diets for risk of long-term overcompensation
15. Stay consistent with habits
16. Ignore food advertising

I wish I could link out to the source material, but these snips are from a private site and I cannot. It is a credible source.

[Mopsie]

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Originally Posted by Kelt

Hey all

I thought I would put up another "snippet"
This is mostly common knowledge but it never hurts to have a quick reminder
Negative energy balance is burning more that you take in for fat loss
with a focus on losing fat, not just 'weight'

HOW TO CREATE A NEGATIVE ENERGY BALANCE

1. Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
2. Create muscle damage with intense weight training
3. Maximize post workout energy expenditure by using high intensity exercise
4. Regular program change to force new stimuli and adaptations
5. Boost non-exercise physical activity
6. Increase thermic effect of feeding by increasing unprocessed food intake
7. Eat at regular intervals throughout the day
8. Eat lean protein at regular intervals throughout the day
9. Eat vegetables and/or fruit at regular intervals
10. Incorporate omega-3 fats
11. Incorporate multiple exercise modes
12. Stay involved with “life” outside of exercise and nutrition
13. Sleep 7-9 hours each night
14. Don’t engage in extreme diets for risk of long-term overcompensation
15. Stay consistent with habits
16. Ignore food advertising

I wish I could link out to the source material, but these snips are from a private site and I cannot. It is a credible source.

[Kelt]

Originally Posted by Mopsie

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Sure, point number 4 comes into play with your resistance training. Standard recommendations are to change things up every 12-16 weeks to avoid stagnation due to adaptation. It can mean changing to different exercises for the same body parts or, if you are doing broad compound movements (pull-ups, squats) it can be as simple as just changing grip or stance widths. If you have access to a qualified trainer that would be a good place for specific recommendations.

On point 11, this would apply to anything really, referring to variety. I take it on this particular list to be more about cardio. Just using different things instead of always doing the same thing. Something which I am very guilty of and am changing now. For instance, if you are alway slogging away on a treadmill, try a bike, or lap swimming. Maybe some outdoor hiking. Any change in activity can help avoid stagnation both physically and mentally. I like the triathlete example of run, bike, swim, as a well rounded approach to cardio.

Disclaimer: This is my opinion, always verify anyones opinion with your own research.

[Mopsie]

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

[Kelt]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Great choice for both the waist and the wallet!

[Chancie]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Good for you, Miss Mopsie.